Pittsburgh Half Marathon Training: Week 10

Spring has finally returned to the 'Burgh boding well for some great weather for the race in a few short weeks.  And with the half so close, tapering has begun!

Monday: 4 Miles - I half-expected this run to be sluggish since my long run had been the day before.  However, it would seem that quite the contrary occurred.  With the sun shining and the air warm, I felt alive as an inner drive pushed me on.  In some ways, what should have been a recovery run shifted to that of a tempo run.

Tuesday: Rest Day

Wednesday: 5 Miles - With another day of amazing weather, I was excited to take on this workout.  I was pushing myself a bit for no other reason that just to see how long I could go.  I was pleasantly surprised that I kept the same pace as I had done Monday while feeling pretty good the entire time.

Thursday: 3 Miles - Unlike most of my workouts, I decided to stay in the neighborhood by running a route I really hadn't done since I got back into the sport a year ago.  The miles were easy besides finishing on a steep uphill.

Friday: Does mowing the lawn count as cross-training?  The grass really needed it!

Saturday: 11 Miles - I could not have asked for a better run (and confidence builder) than this workout.  I joined up with Steel City Road Runners Club so I wouldn't be completing the distance alone and to try a new route.  The amazing weather added to just how awesome the run was.

Sunday: Rest Day

The jitters and excitement of the half marathon have started to set in.  I've even begun to think about what race I want to do next (maybe even a full marathon?!).  This race can't come soon enough!

Happy running!
Sean

Pittsburgh Half Marathon Training: Week 9

It would seem Mother Nature has a very sick sense of humor.  This past winter was pretty mild by most standards - 70 degrees on Christmas and limited snow made for some pretty decent months that could otherwise be dreadful.  However, chilly temps appparently felt cheated and decided to stay around for a bit longer.

Monday: 5.7 Miles - This workout was a reintroduction to running in not-so-nice conditions.  The wind had a bite that was made worse than normal by the overcast.  In just not feeling like layering up, I decided to hit the treadmill.  I only lasted about 2.5 miles before taking my run outside as my legs just didn't like the monotony of the machine.  

Tuesday: Rest Day

Wednesday: 5 Miles - In its usual identify-confused self, the weather made another shift becoming an absolutely beautiful day.  These miles felt good as I soaked in the vitamin D while knowing, when looking at the upcoming forecast, that my long run would be very different.

Thursday: 5 Miles - While I eventually made it to the roads on Monday, I decided to keep this run to the treadmill, since an icy rain had blown in.  In being easily bored when running in place, I turned on Hulu to let the newest episode of Agents of SHIELD distract me.  I also spent a good portion of the time trying to do mental math converting miles per hour to minutes per mile (which I failed at miserably!).

Friday: Rest Day

Saturday: Rest Day

Sunday: 12 Miles - While Saturday tends to be my long-run day, I had to move this workout to Sunday this week due to family obligations.  I really didn't mind doing so, since the weather on Saturday was downright cold and wet.  Sunday proved only slightly better, but I still found myself have to wear running pants and a few upper-body layers.  As I discovered from training in winter, my body just doesn't respond well to the cold; my breathing is labored and my muscles just can't warm up.  The first 6 miles were a struggle in not being able to get into a rhythm and my legs just flopping along.  The second half definitely went better as I was finally cruising along at a decent pace feeling good.  I did do a little bit of fueling during the run, but way underestimated the amount of chews I would need - lesson learned!

Even though I found myself on the treadmill two of the four days this week, I am starting to feel a little more confident about the upcoming race.  I'm considering setting my goal time at 1:45, which would be 3ish minutes faster than my PR.  I'm thinking that if the conditions are right, I just may achieve it!

Happy Running!
Sean

Pittsburgh Half Marathon Training: Week 8

This week of training could best be known as the "Week of the Shoes."  With my current shoes having almost 400 miles on them, the tread and cushioning approaching extinction, and the race only a month away, I was in need of new kicks.  And let me tell you, the week was definitely a lesson in wearing the right pair!

Monday: 6 Miles - The previous Friday, I had purchased a pair of Brooks Adrenaline GTS 16's from a running store that I usually don't patronize, but was on the way to a friend's house.  The shoes felt good when I put them on so I figured they were a decent choice.  I was excited to lace them up and savor the new shoe feel, but wanted the first run in them to be on an easy day like this.  It's amazing how differently shoes can feel when they hit the road!  The first few miles weren't too bad, but things did began to tank toward the end.  I could feel the arch of my foot pulling and stretching with each step that by the end the entire bottom of my foot was fairly painful.  My feet also seemed to slap the ground compared to gliding over it.  I figured it was just my feet adjusting to the new shoes and would wait to see how things went the following day.

Tuesday: 3 Miles - With the weather being absolutely gorgeous, I was super excited to get my workout in.  I put on my new shoes in the hope that my feet had begun to make the necessary adjustments that would allow me to enjoy the 5 miles planned for the day.  Within a few minutes of starting out, my shoes were smacking against the ground again with no smooth transition from heel-to-toe in sight.  The bottom of my feet changed from hot to sore to excruciating pain by the time I had hit the 1 mile mark.  I stopped for a short bit to stretch as well as retie my shoes in the assumption that they were just too tight.  When I started running again, I could only go another half mile before accepting defeat.  Anything beyond a walk, which in itself hurt, caused a feeling of needles stabbing my arch.  This affirmed my decision that these new shoes needed to go back.

Wednesday: Rest Day

Thursday: 5 Miles - After a doctor appointment and dinner with the family, I paid a visit to my usual running store to find myself another pair of shoes.  After trying on a variety of different brands and models, I ended up choosing the Brooks Ravenna 7, which is the newest model of the shoe I had worn for the past several months.  The only problem was by the time I warmed up, it was nighttime.  I am so glad my phone has a flashlight!  After putting on my newest purchase, I ran the workout for the day in the dark (maybe not my best idea!).  My arch was still tender from the Adrenaline runs, but nothing else major cropped up from the new shoes.

Friday: Rest Day

Saturday: 10 Miles - Ah yes, the long run for the week.  I was a little disappointed going into my final run for the week since my Wednesday workout was abbreviated leaving me two miles short of my total for the week.  I accepted this reality and did my best to stay positive about how good this workout was going to be.  And it was - so much so that I tacked on those 2 pesky miles to the 8 that were planned!  The only regret I had in making this adjustment was that I didn't bring any water with me (not so much for hydration, but to get rid of the residual taste of my energy chews - yuck!).

Sunday: Rest Day

It's amazing how much difference a new pair of shoes can make on a run!  I'm looking forward to a few hundred miles in my Ravenna's, especially when it comes to the half marathon in a month.

Happy Running!
Sean

Pittsburgh Half Marathon Training: Week 7

The theme for this week of training seemed to be form.  Learning to control my legs and not just let them flop around like a a fish on dry land is something I need to occasionally remind myself.  Running has so many more aspects than just "left, right, left, right, etc."

Monday: 4 Miles - I'd say my body had a complete and total meltdown during these miles.  From the moment I started running, I just didn't feel right.  The longer I ran, the more every joint and muscle ached and hurt.  I kept trying to push through, but things seemed to only worsen with each step.  I ended up resorting to walking the last half mile of the workout just to make the pain stop.  I was legitimately concerned that I may have developed an overuse injury.  The moment I got home, I pulled out the ice pack and compression socks and just prayed that no serious damage was done.

Tuesday: Rest Day

Wednesday: 5 Miles - I was hesitant to run these miles after Monday's fiasco.  However, I reigned in the speed and just moved steadily along.  I only felt a twinge of pain here and soreness there, which were reassuring signs.  Things seemed pretty good after the workout was finished, though I did do some extra icing and stretching just in case.

Thursday: 6 Miles - I continued my trend of running easy during this workout and was pleased with the results.  Normalcy was returning to my legs as I kept reminding myself that even though I was going slowly, I was still going.  I call that progress!

Friday: Rest Day

Saturday: 10.1 Miles - About a month ago, I had signed up for the "Just A Short Run" race and chose the 8.1 mile distance, since the other options were either too short (5K) or too long (half marathon or 30K).  It turned out this decision worked in my favor!  In looking at my training plan, I was set to do 10 miles, meaning I had to fit in 2 miles either before or after the race.  Deciding on the former, I tried my best to time my 2 miles to end near the start line and when the race was to begin.  While not working out exactly as planned, I only had to wait a few minutes until the race started.  I tried my best to not be sped up by the crowd and just treated the race as a training run.

Sunday: Rest Day

To survive some of my runs this week, I began reciting mantras to help relax and keep focused.  They work surprisingly well!  I may just find a mantra for each of my runs to keep the positive thoughts going and remember the basics of running.

Happy Running!
Sean

Pittsburgh Half Marathon Training: Week 6

Woah, we're half way there!  Woah, livin' on a prayer!  It would seem like Journey is the theme that is driving this week's training.  Only six weeks left until the big day when I toe the line and run through the city I love.

Monday: 6.28 Miles - Yes, my geeky-ness shone like the sun on this day when I decided to run 2π to both celebrate Pi Day and meet my training plan schedule.  The only thing that made this run a little challenging is that I was running on less than a decent night sleep and, like I said at the end of my training post from last week, my legs just didn't seem to be recovering well from their recent workouts.

Tuesday: Rest Day

Wednesday: 4 Miles - I was glad this day only had a small amount of mileage to complete since I had three meetings that afternoon/evening.  I laced up and ran in lots of circles around the school grounds after the first meeting finished.  I was reminded why I only stuck with track through 10th grade....

Thursday: 6 Miles - I decided for this workout that slowing down the pace was what my body needed.  Once I started my Garmin, I didn't look back down at it.  Since I had resolved to let this week serve as recovery, the only goal I had was finishing the miles.

Friday: Rest Day - I did walk 2.5 miles with my students as part of a homelessness simulation.  They were miles for a greater cause!

Saturday: 8 Miles - While the sun was shining for this run, I was a little disappointed in that the weather had reverted back to its wintry wrath.  Out came the running pants and multiple layers and down went my mood.  Cold weather definitely drags me down and, to add to the challenge of the long run, I had developed a nice cold that made breathing a tad hard.  I did my best to maintain an even pace and just keep moving.

Sunday: Rest Day

While last week contained some great training, this week just didn't do it for me.  In having to slow myself down, I'm getting a great lesson in humility.  I've heard that sometimes you have to slow down in order to go faster!

Happy Running!
Sean

Pittsburgh Half Marathon Training: Week 5

To say I was excited when I saw this week's forecast would be an understatement.  The moment I noticed the temperature reaching the 60's and sunny most days, I knew spring had arrived!  My body seemed to have know that it was time to awaken from its hibernation as well.

Monday: 3 Miles - My training plan incorporated this week as a mini taper-since my mileage had been increasing steadily for a while.  I just ran by feel this day enjoying the freedom of just running in shorts and a t-shirt.  The clear blue sky made for a perfect workout day.

Tuesday: Rest Day

Wednesday: 6 Miles - I decided to hit the trails for this workout, since I didn't feel like running the routes I had used throughout winter.  After finishing about half the run, I decided to push myself a bit and see if I could get my average pace for the run below 9 minutes.  Going hard (and mostly uphill!), I was able to hit my target by finishing with my average at 8:57/mile.

Thursday: 5 Miles - Clouds and rain had moved into the area overnight meaning my run was going to be a wet one.  Oh well!  In some way, the rain seemed to encourage me to push harder.  I was able to finish the run with an average pace of 8:53/mile.

Friday: Rest Day

Saturday: 4 Miles - Whatever had me going strong in my last few runs seemed to be holding on.  In my first mile, I was already moving at an 8:58/mile pace and by the end finished the last mile in 7:30.  Wow, was I booking it!  While it felt great to be reaching numbers I normally only see in races, I had this nagging feeling that I may have gone a little too hard.

Sunday: Rest Day

By pacing standards, my running had clearly improved from what I was doing throughout the winter months.  However, in retrospect, I should have allowed this week to be the taper it was intended for.  Walking around on Sunday, I commented to my wife how my legs just didn't feel right.  Despite the lower mileage, I felt stiff and more tired than normal.  In the coming week as my distances start to climb again, I may just have to take things easy.  Lesson learned!

Happy Running!
Sean

Pittsburgh Half Marathon Training: Week 4

I believe the word ¨cold¨ best describes how my running had felt this week.  These miles required both some layering that undoubtedly slowed me down and a drive that just wasn't there.

Monday: 4 Miles - Like many runners, I did get in some Leap Day miles, but didn't really realize that fact until I posted my run on Twitter - whoops!  As for the workout, while the weather wasn't terrible, the wind definitely had a cold bite to it.  I was also disheartened when I glanced at the temps for the week and noticed the decline back into winter territory.  Ugh!

Tuesday: Rest Day - I did get in about an hour of walking on the treadmill while grading papers.  I figured the endorphins would make me more lenient!

Wednesday: 5 Miles - This run was a great example of poor decision-making with regard to attire.  In being hopeful that there was no snowstorm ravaging the town, I decided to go slim on the number of layers I wore.  Bad idea!  It was not until I got to about mile 4 that my upper body finally started to warm up.  My legs on the other hand just suffered giving me cold muscles that didn't want to work.

Thursday: 3 Miles - By this day, I was able to see the 5 day forecast and the light at the end of the cold tunnel!  I just had to make it through my next two runs and I'd be enjoying some warm, sunny miles.  I took this workout easy, especially since a random snow squall had passed through the night before leaving my route covered in white.  I did take a moment to notice how my surroundings looked since it was likely to be the last major snowfall - everything seemed so peaceful.

Friday: Rest Day

Saturday: 8 Miles - My long run for the week would probably best be described as a "hot mess."  I wore way too many layers, carried items I really didn't need, and miscalculated the distance of my route leading me to finish my workout about two miles from my intended end point (good thing I'm not a math teacher!).  When I finally pushed all these issues out of my head and just focused on running, I felt good.  I figured my race was only 5.1 more miles than I had run, which is totally doable.

Sunday: Rest Day

Of my weeks of training, I would have to say this one was fraught with a low motivation to hit the roads.  Regardless, I got my miles in and am hoping to better weather and a greater drive next week.

Happy Running!
Sean